Rebuilding the Machine

[Sam S]

12-24-05

Fr. Squat
206 x 6
225 x 5
250 x 5
300 x 2
225 x 8

High Step up
90 x 3 x 8

GHR
BW x 3 x 12

[gobbla]

nice numbers there Sam. Care to say a little about yourself? What your goals are? What you're doing to accomplish them? Other than lifting heavy things, obviously!

Welcome to the logs section

[Sam S]

It's actually a client's numbers. He's recovering from multiple injuries. Thought it would be of interest.

[Sam S]

12-27-05

UE Dynamic warm-up

Push-up + 4 x max
BB row
185 x 6
225 x 5
252 x 2 x 5
225 x 2 x 5

Empty can
16.5 x 3 x 12

Low cable PNF D2
20 x 3 x 12, 11, 8

[DKing]

Hey Sam I might have missed a post where you gave a bit of an intro but would you mind throwing another up?

I have seen a lot of great posts out of you and you train clients so I assume you are some type of trainer, just curious about a bio.

What are the clients injuries, his training sounds a lot like mine has in the not so distant past?

Danny

[Sam S]

I'm just a trainer in sunny So Flo. No grand aspirations. My client has a number of chronic shoulder back and hip stuff. He's been through rehab with variable results. He's avoiding pressing and trying to maximize shoulder ROM. Left hip has a mild impingement and his flexibility is lacking especially in internal rotation. most likely some degenerative issues there, but he's relatively painfree

12-29-05

LE dynamic warm-up

BB Bulgarian SS
135 x6
165 x 6
195 x 3
155 x 8

BB RDL
225 x 6
265 x 6
300 x 5

GHR - toes pointed
BW 3 x 6

hip stretches in all planes

[Sam S]

12-31-05

UE dynamic warm-up

Cable Row w/eccentric emphasis
120 x 12
150 x 15
150 x 12
150 x 10

Medium grip push-up w/eccentric emphasis
4 x 20 -> 10

Standing Face Pull
50 x 15
60 x 10
50 x 12
50 x 10

Cable External Rotation
20 x 15 slow
20 x 12 slow
10 x 15 fast

UE stretches

[Sam S]

01-03-06

4-way neck 2 x 20
Shrugs
LE Dynamic Warm-up

Fr. Squat
205 x 6
236 x 3 x 7

Step-up
90 x 3 x 10

GHR
2 x 8

Hip stretches

[Sam S]

1-6-06

UE dynamic warm-up

Push-up w/Iso x 5 sec in Plus position
13,10,10,8,10

BB row
205 x 5
225 x 6
257 x 3
227 x 7, 5 + 1

PNF D2 Flexion w/Iso + ecc emphasis
20 x 11,9,8

Full Can
20 x 8, 8, 6

Sidelying ER
8 x 25

Posterior capsule stretch

[Sam S]

1-8-06

LE Dynamic Warm-up

Fr. Squat
205 x 6
275 x 3
315 x 2
325 x 1
241 x 3 x 4

Step-up
110 x 3 x 6

GHR
3 x 7, 5, 4

Hip stretches

[Sam S]

1-10-06

UE dynamic warm-up

Cable Row w/Iso in contracted position
120 x 10
150 x 12
150 x 11
150 x 10
130 x 12

Med ball Push-up Plus
14, 13, 12, 11

Standing face pull w/Iso
60 x 12
60 x 9
50 x 10

Cable external rotation w/Iso
20 x 9
12.5 x 12
12.5 x 12
12.5 x 11